Last week I wrote about fillers, what they are, why I’m a fan of them, and how I include them in my programs on deadlift days. If you missed it, you can read the earlier post about fillers. The idea resonated, so I’m expanding it to show how I use fillers with other common exercises. Today: squats.
FILLERS FOR SQUATS
There are several parts the body needs to access in a squat: ankle dorsiflexion, hip flexion (plus internal rotation), thoracic spine extension, shoulder mobility for back squats, and core stability.
Here are a handful of fillers to consider:
1) HIP FLEXOR MOBILIZATION WITH IR/ER
The plain Wall Hip Flexor Mobilization is a favorite, but this variation—borrowed from Dean Somerset—adds a rotation element. Squats require hip flexion, and deeper flexion needs some hip internal rotation. Do this between sets to free up the hips without loading your lumbar spine. Focus on the hip movement: place a hand on your ASIS and guide it toward and away from the opposite knee. It isn’t about big ranges of motion, but about “ungluing” the hips. About 5 reps per direction per side.
2) SEATED 90/90 HIP SWITCH (PROGRESSIONS)
This drill hits both hip internal and external rotation. Keep your chest up and your feet planted. Progressions:
– Supported with hands
– Unsupported (no hands)
– Add end-range hip internal rotation on the trail leg (don’t crank your QL)
– A final, more challenging progression (perhaps with a playful twist)
Aim for 5–8 reps per side, depending on the progression. More reps with hands supported; end-range IR will be tougher.
3) SIDE LYING OPEN BOOK
Lie on your side with a foam roller (or block) under your top knee to prevent excessive lumbar rotation. With your hips and shoulders stacked, open your top side by following your hand with your eyes. Keep your belly button still. 5 reps per side.
4) PEC STRETCH WITH END RANGE LIFT OFF
Shoulder mobility matters for back squats, especially humeral abduction and external rotation. This drill helps with both and also promotes posterior tilt of the scapulae. Do 3–4 reps per side.
You never know when you’ll need to punch a Dementor in the face. Those creatures like to make squats feel high.
